Pecan-Crusted Tilapia

Photography: Randy Mayor; Styling: Jan Gautro

A weeknight favorite, this quick and easy pecan-crusted tilapia serves up moist fish with a crunchy crust.

Yield: 4 servings (serving size: 1 tilapia fillet)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 302
  • Calories from fat: 27%
  • Fat: 9.1g
  • Saturated fat: 1.1g
  • Monounsaturated fat: 3.9g
  • Polyunsaturated fat: 2.6g
  • Protein: 38.4g
  • Carbohydrate: 14.2g
  • Fiber: 0.9g
  • Cholesterol: 64mg
  • Iron: 1.3mg
  • Sodium: 530mg
  • Calcium: 98mg

Ingredients

  • 1/2 cup dry breadcrumbs
  • 2 tablespoons finely chopped pecans
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • 1/2 cup low-fat buttermilk
  • 1/2 teaspoon hot sauce
  • 3 tablespoons all-purpose flour
  • 4 (6-ounce) tilapia or snapper fillets
  • 1 tablespoon vegetable oil, divided
  • 4 lemon wedges

Preparation

  1. Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.
  2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.
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